Before it's too late I thought I'd better specify the details of my diet/exercise and more importantly, the science behind it. I'm basing my plan on my BMR (basal metabolic rate) which is the number of calories you burn while at rest (in other words, how much energy your body takes to run). To work this out you, use a BMR calculator which can be found online. I'm using Michelle Bridge's calculator which can be found at www.michellebridges.com.au as well as her calorie expenditure chart to see how many calories you burn during different kinds of activity.
According to the calculator, my BMR is 1400 which means I burn 1400 calories a day at rest. To that I added the activities I take part in every day (on average) - performing in a show: 400cal, 60mins at the gym: 500cal, 60mins power walking: 300cal, 8hrs incidental exercise: 1500cal, 10hrs sleep/rest: 600cal and the total is 3300cal or 23100cal burnt per week.
I have set myself a 1400cal diet plan (which leaves room for movement if I happen to have a bad day) which means I'll be consuming 9800cal per week and in turn means a calorie deficit of 13300cal per week. There are 7000cal in one kilo of fat so on my plan, I should lose approximately 2kg per week (on average - this is not an exact science as I cannot know EXACTLY how many calories I'm burning/consuming at any given time).
After two weeks on the 1400cal plan, I will assess my progress and adjust if necessary. As I said earlier - knowledge is power. You can't expect to lose weight steadily if you don't track what you're putting in your mouth and what you're burning. Use Michelle Bridge's website to learn more about your BMR & calories burnt during exercise and buy yourself a calorie counter book (www.calorieking.com.au) so you know exactly what you're putting in your mouth! Start learning and planning and you WILL see results. It's simple mathematics!
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